WODS

Performance A1. Push Press; 6-8 reps x 3 sets, rest 60sec A2. Side Plank; 30-45sec/side, rest 60sec A3. Single Leg Hip Bridge; 10-12/leg x 3 sets, rest 60sec   B. AMRAP in 9 minutes of: 9 Burpee Box Jump-Overs (24″/20″)…

Performance A1. Serrano Front Squat (4-stops w/ 2sec pause); 3 reps x 4 sets, rest 45sec A2. Turkish Get-Ups; 2/arm x 4 sets, rest 45sec A3. Hollow Hold or Rock; 60 seconds x 4 sets, rest 45sec   Choose an…

Performance A. Every minute, on the minute, for 12 minutes: Minute 1 – Ring Rows @ 2111 x 8 reps Minute 2 – L-Seated DB Press @2011 x 8 reps or 8-10 strict HSPU’s Minute 3 – Tempo Push-Ups @…

Performance A. Every two minutes, for 20 Minutes (10 sets): Mid-thigh power Clean + Above Knee Power Clean + Front Squat *Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve…

Performance “Memorial Day Murph prep wod” In teams of two, complete as many rounds and reps as possible in 30 minutes of: Run 400 Meters 5 Pull-Ups 10 Push-Ups 15 Air Squats *Only one person may be running at a…

Performance A. Every minute, for 18 minutes: Minute 1 – 2 Turkish Get-Ups each arm Minute 2 – Inverted Hamstring x 6 reps each leg @ 2011 *Build in load. Use DB’s in each hand Minute 3 – BB Seated…

Performance A. Every 2 minutes, for 10 minutes (5 sets): 20 Walking Lunges (Build each set)   B. Every 3 minutes, for 15 minutes (5 sets): Bench Press x 4-6 reps w/ 1sec pause on chest *Build   C1. Single-Arm…

Performance In teams of three, perform three rounds each for time of: Row 800/650 Meters Run 400 Meters 20 Toes to Bar *Teammates roll through this in congo-line fashion, jumping onto the Concept 2 as soon as the teammate in…

Performance A. Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Deadlift x 6 reps @ 3011 Station 2 – Supine Ring Row x 8 reps @ 2111 *Stick to Tempo! Station 3 – HSPU x…

Performance “Last Man/Woman Standing” *The goal in this workout is to remain working for as long as possible…to be the last man/woman standing. EMOM, perform the following – once you fail at a certain movement, move immediately to the next…

Performance  For time: 1 round of: 50 double-unders 50 air squats 135/85lb Bench press, 25 reps *400m run if you have to scale Double Unders Then, 2 rounds of: 30 double-unders 30 air squats 135 Bench press, 15 reps *400m…

Performance Every 8 minutes, for 40 minutes (5 sets) of: Run/Row 800 Meters or AirDyne 1mile 12 Chest-to-Bar Pull-Ups or Strict Pull-Ups 6 Wall Walks or 20 Shoulder taps or 45sec HS Hold *Note times for each set, and add…

Performance A. Every minute, on the minute, for 15 minutes: Minute 1 – Chest supported prone DB Rows x 8 reps @ 2111 Minute 2 – BB Floor Press x 12 reps @ 1111 Minute 3 – V-Ups x 20…

Performance A. Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Goblet Squat x 10 reps @ 3111 (stick to the tempo – 3 second descent and 1 second pause at the bottom) Station 2 –…

Performance In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Kettlebell Swings (24/16 kg) 20 Box Jump-Overs (24″/20″) *Team members will alternate tasks, with only one member working at…

OPEN 16.5 HEATS Performance Workout will be posted at gym. – Very simple movements. Goal is to get mentally prepared for suck and to get a feel for how you might break up thrusters.  

Performance A. Take 15 minutes to build to today’s heavy… Back Squat *Take big jumps and go by feel. Keep your total rep volume under 10 reps. If you feel good, keep moving the load up. If you feel slow…